Month: October 2018


RMU RMU (Max reps) Ring Muscle Up progression everyone. Then 8minute EMOM @ 70% of your max set/progressions Metcon (Time) 5 rounds: 7 Ring muscleups 7 dumbell clusters (70’s/50’s) Finisher Metcon (Time) 5 Rounds For Time: 15/12 Calorie Ski Erg 21/15 Calorie Row


UB Power Clean (Weight) 15-12-9 Increasing in weight and UNBROKEN Metcon (Calories) Teams of 2: 4 x 5 min AMRAP 50 KB Russian swings 53/70 30 high box jumps 24/30 AMRAP calorie row Rest 1 minute between rounds

Body armor- (mostly shoulders)

Body armor- (mostly shoulders) Shoulder Press (Weight) EMOM 10: in the same minute, 5 strict press (from ground), 8 clapping pushups Metcon (Time) 3 rounds for time: 75 DU 25 HSPU Finisher Metcon 3 "Giant Sets": 12 Barbell Good Mornings 36 Hip Extensions 2 Minutes Between Sets

Wall ball Monday

Wall ball Monday Overhead Squat (Weight) Overhead Squat: 5 sets of 5 (5 second descent, 2 second pause in the bottom) from rack Metcon (Time) for time: 30-20-10 wall balls power snatch 65/95 Finisher Back Squat (Weight) Backsquat: 6X2 @ 85-90%

“push”ing the limits

“push”ing the limits Push Press (Weight) 8 rep max push press Metcon (Time) 3 rounds for time: 27/21 cal row, 21 pullup, 15 burpee box jump over Finisher Front Squat (Weight) Front squat: tempo (3 sec descent, 3 second pause, explode, 1 sec pause, repeat) 3×6 @ 65%

squat therapy

squat therapy Warm-up squat therapy Metcon (AMRAP – Reps) Death by power cleans (155/105) 1 in first minute, 2 in second minute, etc. If you don’t hit a minute rest and restart at 1 until everyone is done. Finisher Metcon 3 round not for time: 25 cal ski erg 50 foot heavy dball walk 25… Read more »

pain train

pain train Deadlift (Weight) build to a heavy 2 Metcon (Time) For time: 27-21-15 wallball, deadlift (205/145), 100 du after each round Finisher HS walk (Max reps) HS walk practice

TnG bud

TnG bud Snatch (Weight) EMOM 9: 3 touch and go squat snatches Metcon (Time) For Time: 1 Mile Run 10 Rounds of "Bergeron Beep Test" Finisher Metcon Not for time: 3 round: 15 GHD, 15 Hip extension, 10 single arm overhead press/arm (tempo 5sec descent, explode up)

heavy 10

heavy 10 Back Squat (Weight) Build to a heavy set of 10 Metcon (Time) 3 rounds for time 400m run 20 dumbell snatch (50/35) 20/15 cal bike Finisher Metcon (Calories) EMOM 20 minute: assault bike Even 20 second moderate, 20 second fast, 20 second sprint Odd:rest Metcon Ring Muscleup work: Progression (see crossfit guide) or… Read more »


“Whitten” Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010